Lemon chicken

This fresh and fruity sauce is the perfect complement to chicken – throw in some greens to add some colour. This is a good protein-rich meal that is a medium-fat recipe.

  • Serves: 2
  • Time: 55 minutes

Colour-coding

This recipe is colour-coded green and amber because it's low in saturated fat, sugar and salt but has a medium level of fat in it.

Find out more about food labelling.

Ingredients

  • 2 skinless chicken fillets, cut into strips
  • 1 small onion, chopped
  • 1 tbsp olive oil
  • 1 glass of low-salt stock
  • ½ lemon plus its juice
  • 6 mushrooms, sliced
  • 1 tbsp parsley, chopped
  • a pinch of dried dill
  • a pinch of black pepper

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

1. Gently fry the chicken in the oil until golden brown, then carefully put on a plate.

2. Toss the mushrooms and onion in the oil and add the stock. Simmer over a low heat and add a pinch of dill.

3. Grate the lemon skin into the pan and add the parsley, lemon juice and black pepper. Simmer until the sauce has reduced by half and then put the chicken back in the pan. Cook for another 15 to 20 minutes, until the chicken is cooked through.

4. Serve with boiled rice and steamed green vegetables, such as cabbage or green beans.

Nutrition information

Nutrient

Per 100g

Per 227g serving

Energy

542kJ/129kcal

1226kJ/292kcal

Protein

17.5g

39.8g

Carbohydrate

0.8g

1.8g

(of which sugars)

0.6g

1.4g

Fat, total

4.3g

9.7g

(of which saturates)

0.9g

2g

Fibre

0.3g

0.7g

Sodium

0.04g

0.08g

Salt

0.1g

0.2g

Food safety tips

  • always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat, including poultry
  • keep raw meat away from ready-to-eat foods such as salad, fruit and bread
  • make sure that the chicken is cooked until steaming hot all the way through, no pink meat is left and any juices run clear

Page last reviewed: 05/12/2014

Next review due: 05/12/2016

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Media last reviewed: 27/04/2015

Next review due: 27/04/2017